Protein or nutrient timing could be defined as the consumption of protein/nutrients in and/or around an exercise bout. This has been a favored strategy adopted by bodybuilders to optimize numerous performance- and muscular-related adaptations. Indeed, a number of researchers have suggested that the timing of nutrient consumption has greater importance to these adaptations than the quantity of food and macronutrient ratio of the diet. The most researched aspect of nutrient timing lies around the consumption of protein immediately after exercise.

Is There a Narrow Anabolic Window?

The purported beneficial effects (i.e., increased muscle protein synthetic response) of protein timing are based on the hypothesis that a limited ‘‘anabolic window of opportunity’ exists post workout. It was once thought that protein must be consumed within 1 hour post workout to take advantage of this window of opportunity. More recent research states that this window may be as wide as 5 – 6 hours after exercise depending on the timing of the pre-workout meal; the closer a meal is consumed prior to exercise, the larger the post-workout anabolic window of opportunity.

What Does This Translate to in a Real World Setting?

Yes the window may be wider than once thought so do not stress if you are unorganized from time to time.

HOWEVER, there is no benefit to delaying protein intake post exercise. The longer you delay this intake the harder it will be to consume your TOTAL daily protein requirements. Therefore, from a practical standpoint, it makes sense to consume protein as fast as possible post workout and then have your meal 2-4 hours later. MUTANT PRO combines 3 different whey protein sources for rapid, delayed and extended phases of amino acid absorption. By time-releasing protein, MUTANT PRO is the supplement you need when you’re addicted to what all the hours in the gym transforms you into!

Combining science with taste, MUTANT PRO has formulated a mouthwatering range of flavors to have you indulge in after that grueling workout. We leave the training to you, and with MUTANT, you know you’re getting a science-backed whey protein that tastes awesome so rest assured you’re getting optimum results in and out of the gym!

It has been widely accepted that training to concentric muscular failure is needed to maximize exercise-induced muscle hypertrophy. Muscular failure can be defined as “the point during a resistance exercise set when the muscles can no longer produce sufficient force to control a given load”. However, muscles are not completely fatigued at the point of concentric muscular failure as they are still capable of producing force at a lower weight. Therefore, some have speculated that drop sets (also known as descending sets or breakdown sets), may be an effective strategy to more fully fatigue a given muscle and in turn, further enhance muscular adaptations.

What Does the Research Suggest?

The current research to date is questionable as to whether drop set training provides an improved hypertrophic benefit to performing traditional resistance training with straight sets, at least when total training volume is equated between conditions. Moreover, the studies to date have been considerably diverse in their designs and the training status of subjects. Thus, it’s difficult to draw conclusions and more research is needed in this area. Where improvements can be seen from drop sets came from groups with greater volume compared to the control group, therefore the added volume may explain improved muscle hypertrophy compared to actual drop sets.

Nonetheless, drop sets are a great tool to have as part of a training program especially when individuals are caught for time. It has also been hypothesized that drop sets further enhance type 1 muscle fibers given that these fibers are “endurance-oriented”. Further, they break away from the traditional sets which can make a workout more enjoyable.

Take Home Message

It’s advised to incorporate drop sets into your training program as this extra volume over time would improve muscle size. 1-3 drop sets is advised with minimal rest. Optimal frequency is yet to be determined but it should be used on single joint exercises (Compound exercises when a spotter is available), multiple times throughout a training week. This should be used few and far between at first and gradually increased over time. To avoid overtraining a de-load week should be incorporated every 4-6 weeks. These can vary individually so it’s best to monitor your progress accordingly.

If you read enough about fitness programs/nutrition you will stumble across some article underlying the importance of hormones. Many fitness “gurus” preach about the importance of certain exercise programs that can maximize the release of testosterone, growth hormone and other related molecules claiming it to be the key that will get you results in no time – or so we’re told.

Hormones such as testosterone, growth hormone and insulin-like growth factor play a key role during development and puberty, and have long been linked to muscle growth. Since the finding that levels of these hormones can increase tenfold after a session of strength training, researchers and fitness experts have long assumed that they are key to the growth of new muscle. Indeed, muscle hypertrophy is bolstered by the clear muscle-building effects of injecting testosterone and other steroids.

However a recent study has put an end to that debate indicating that the hormone surge triggered by exercise has no impact on how much muscle you gain over time. Conversely, what matters is how sensitive your muscles are to hormonal signals, a finding that may explain why some people put on muscle mass easier than others.

What that study found was down to the individual’s number of “androgen receptors,” a class of proteins found inside muscle cells that detect the presence of hormones such as testosterone and respond by switching muscle-building genes on or off. The subjects in the study who gained the most muscle mass didn’t have higher post workout hormone levels, but they did have significantly more of these receptors in their muscles than those who gained the least muscle.

So how do you get more of these androgen receptors? Simply choose your parents wisely.

Cardio is any form of exercise that raises your heart rate. There are a number of different cardio workouts to choose from but given people’s hectic lifestyles, it's common to search for the one that elevates the highest possible fitness levels, promotes optimal fat burning, is the least time consuming and is somewhat enjoyable. This difficult search can cause a divide of opinion amongst gym-goers who tend to have a strong favorite amongst either HIIT (high intensity interval training) or SS (steady state) cardio workouts.

What is HIIT/SS?

HIIT protocols have varied considerably but typically involve repeated brief sprinting at an all-out intensity immediately followed by low intensity exercise or rest. The length of both the sprint and recovery periods has varied from 6 s to 4 min.

SS typically describes exercise protocols performed continuously at a steady state for a set duration (usually 20–60 min). Intensities can vary but are usually moderate. Moderate-intensity activity is defined as an intensity that elicits a heart rate response of 55–69% HRmax or elevates the rate of oxygen consumption to 40–59% of VO2max for a continuous period of time.

Fat Loss

A meta-analysis (pool of studies that is applied to similar experiments) showed no evidence to support the superiority of either HIIT/SIT (sprint interval training) or SS for body fat reduction. Indeed, when interval training protocols were matched for energy expenditure/workload, similar benefits were observed. However, when comparing studies that employed HIIT/SIT interventions that incorporated less time and/or less energy expenditure than SS, there was tendency to favor SS for total body fat reduction.

Fitness

Fitness levels are typically assessed using the V02 max test. VO2 max, also known as maximal oxygen uptake, is the measurement of the maximum amount of oxygen a person can utilize during intense exercise. It is one of several tests used to determine an athlete's cardiovascular fitness and performance capacity. HIIT has been shown to elicit greater V02 max improvements compared to SS training. HIIT enhances both the anaerobic and aerobic system. Does this mean you should neglect endurance training? Absolutely not, as it primes the aerobic system and allows for better recovery.

Who Should Try HIIT

Those who are focused on trying to get fitter faster and who want shorter workouts should look towards HIIT. If your goal is mainly to build muscle then I would recommend minimizing HIIT to 1-2 per week as it can affect recovery.

Who Should Try SS

Those who want to reduce the risk of injury or are involved in a long endurance event such as half marathon.

An ideal training environment would incorporate both sets of endurance training but understand which form of training should be given more focus depending on the exercise intensity and duration you wish to compete in.

There will always be the debate between “bro’s” in the gym about the optimal number of reps and sets needed for strength and/or muscle growth. The truth is, there never will be a set number for either protocol as it varies individually. Research however, can provide us with a general guideline to start with and it’s up to each individual to experiment accordingly. Many claim that a single set of an exercise (when carried out to failure) is all that’s needed for growth whilst others argue that multiple sets are essential to fully maximize our muscle development. One recent study devised a method to clarify this common debate.

Study Design

A total of 34 young males who all had considerable experience with strength training, were divided into three groups (1(low), 3(med), or 5(high) sets of each exercise in each workout). They each did eight weeks of supervised workouts, three times a week, consisting of a circuit of seven different exercises: bench press, military press, lat pulldown, seated cable row, back squat, leg press, and unilateral leg extension. Each set was done to momentary failure, with the weight adjusted to ensure failure was reached in 8 to 12 reps.

Results May Surprise You

The 1 set group had strength gains similar to the higher volume groups. Therefore if strength is your training goal then you can accomplish these gains in half the time as less sets are needed. It should be noted however, that the training was carried out in a moderate rep range (8-12 RM). Consequently, it’s possible that if you use a true powerlifting range (3-5 RM) then you’d probably have to add some additional sets as the low number of reps per set would limit the amount of “practice” and thus require a higher volume.

As predicted, there was a clear dose-response relationship for muscle hypertrophy (muscle building), with 5 sets showing the greatest gains, followed by 3 sets and then 1 set. These findings were generally consistent with previous data from muscle hypertrophy studies, and were most pronounced in the lower body measurements.

Take Home Message

Strength increases are similar with 1 set per exercise as with 5 sets per exercise, suggesting that if your goal is to simply get stronger, this can be achieved with minimal amounts of volume. These results apply with a moderate rep range (8-12 reps); it’s possible that training in more of a powerlifting range (3-5 reps), additional sets are needed to maximize strength.

Volume is a primary driver of hypertrophy, meaning more sets will result in greater gains. High volume training can elicit superior muscle gains over relatively short time frames. However, it seems likely that repeatedly training with high volumes will inevitably lead to non-functional overreaching and thus compromise results.

These studies merely provide the average responses to groups of people. Thus, these results can only provide general guidelines as to how much volume is beneficial for strength and hypertrophy; the response for a given person will vary based on genetics and lifestyle factors and thus, application of these findings must be determined individually.

A big mistake which most people make is drastically changing up their entire diet. This can create a host of problems as with new foods you may not know which brands to avoid or which is best but also you may have no idea how to even cook these new foods. Headaches, nausea and other ill symptoms can also occur from withdrawals from certain foods. So hurdles can come unexpectedly which can throw your adherence and motivation off course. Stick to what you would normally eat but make small favorable substitutes. For example if weight loss is the goal, try having almond milk at breakfast rather than regular whole fat milk or having white meat instead of red meat. You can still virtually keep the same meal in place but small changes can go a long way over the course of the day which can lead to big changes over the course of a week. Gradually start to make more changes where needed as the weeks and months pass by.

Education

I often ask people why they are eating or drinking certain foods and drinks. A common answer is that “my trainer told me to”. They are acting as robots who just follow orders but don’t know the benefits of following these rules. If people understand why they eat certain foods and what that can do to improve their health they will have a much better chance of sustaining these foods in their everyday diet. Take home note - Put the time in to research different foods and their respective benefits.

Understand It's a Long Term Fix

If you see an ad or a trainer claiming to help you lose 20lbs in 6 weeks, you know they are not operating in your best interests. This can fall under the first rule as they will drastically change your diet, put you in a massive caloric deficit and a heavy training regime. The end result is dramatic weight loss that is not sustainable where overtime you will lose motivation, go back to your old habits and be in fact heavier than when you first started. Measure your diet a year from when you started not just after 6 or 8 weeks. Yes monitor progress but always remember, this is a marathon, not a sprint.

Cheat Meal

The problem with allowing a cheat meal is that mentality can carry onto other things. Cheating on your exercise intensity or cheating with some of your meals/snacks here and there. These can add up over the course of the week and really stall your progress. My recommendation is to look at a cheat meal as something earned. Earn it, work for it! Smash your workouts, stick to your diet plan and then enjoy the guilt free reward of a greasy pizza or a creamy dessert.

Combine with Enjoyable Exercise

At the end of the day, exercise is king when it comes to your health so it’s best to combine your efforts of dieting with exercise you enjoy. I can’t stress enough the importance of resistance training which can be even more important as we age. I also understand the gym can be daunting for some people so in order to get the most out of your diet and health find a form of exercise that won’t seem like a chore. Whatever your chosen activity, attack it with your best effort and reap the benefits of self-discipline.

After a few days of fasting, or of drastically reduced carbohydrate consumption (below 20 g/day), glucose reserves become insufficient for the supply of glucose to the central nervous system (CNS). The CNS cannot use fat as an energy source; hence, it normally utilizes glucose. After 3–4 days without carbohydrate consumption the CNS is ‘forced’ to find alternative energy sources, and this alternative energy source is derived from the overproduction of acetyl coenzyme A (CoA). This condition seen in prolonged fasting, type 1 diabetes and high-fat/low-carbohydrate diets leads to the production of higher-than-normal levels of so-called ketone bodies (KBs), that is, acetoacetate, b-hydroxybutyric acid and acetone—a process called ketogenesis and which occurs principally in the mitochondrial matrix in the liver.

If I Haven’t Lost You Already – What Are the Benefits of Ketosis?

Weight loss: There is conflicting evidence on the exact mechanisms of weight loss from ketosis. Some researchers suggests an improved metabolic advantage of going low carb and its effects on metabolism. The majority of evidence however suggests there is no advantage of macronutrient composition and instead suggests the induced weight loss is governed more so by the law of thermodynamics. Nonetheless, most people who undergo Ketosis have a suppressed appetite which can reduce calories and hence lead to weight loss.

Therapeutic: There has been strong evidence to suggest that ketogenic diets have a beneficial effect on cardiovascular risks, epilepsy and type 2 diabetes. Ketogenic diets may help alleviate symptoms of such diseases but ultimately lifestyle and exercise will also have a role to play.

Is There a Downside to Going Keto?

Athletes who under-go high-intensity exercise may wish to avoid going keto. Carbohydrate is the bodies preferred fuel source at exercise capacity above 60% (Romijn et al, 1993). If an individual decides to follow a high fat diet and under-go high intensity exercise, the duration at which they compete at may be compromised due to insufficient supplies of glucose. Indeed it’s been highlighted that although these iterations of high(er) fat, low(er) CHO diets result in increased rates of fat oxidation during exercise of varying intensities, evidence that this substrate shift translates to a clear enhancement of sports performance in athletic populations is lacking (Burke & Kiens, 2006; Burke, 2015).

Indeed it’s also shown to aid in weight loss however a large majority of people fail to adhere to this diet in the long term. Remember there is no perfect diet for weight loss, I’m not promoting or downplaying any weight loss diet. The best diet for weight loss is one where there is a caloric deficit and you can adhere to it.

Certain people can develop a routine in the gym whereby their rest period between sets is decided upon by the limited amount of time they have available or just their overall work ethic. Some guys prefer a more circuit/superset style workout with little rest as they feel they get more of a cardio-based workout. If muscle growth or strength is the goal then it may be of interest that a longer rest interval in between sets is needed.

Is There Any Evidence to Back It Up?

Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). All other resistance training variables were held constant. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised 3 sets of 8-12 repetition maximum (RM) of 7 different exercises per session.

What Did the Results Prove?

As expected, maximal strength was significantly greater for both 1RM squat and bench press for the group taking longer rest. Muscle thickness tended to be greater when taking longer rest intervals as well. Very short rest periods may compromise growth by reducing the amount of weight you can use on subsequent sets. These results may be due to a reduction in total volume load (i.e. reps /x/ load) over the course of the study. This would indicate that if there are synergistic benefits to heightened metabolic stress, they are overshadowed by the associated decreased volume.

Take Home Message

Results showed that a 3 minute rest in-between sets enhanced muscle strength and size compared to 1 minute. These results must be taken into context and realize that you should not wait 3 minutes between every set of each exercise. You should try combine different rest periods to potentially maximize hypertrophy.

In simple terms, take longer rest intervals (2-5 mins IMO) on your compound exercises such as squats, bench presses and rows. These movements highly tax a range of muscles, predominantly when performed with moderate rep ranges (i.e. 8-15 reps). Thus, it may be best practice to incorporate longer recovery periods when performing these exercises to fully restore energy levels for your next set to ensure that volume load is maintained across sessions.

Conversely, exercises like biceps curls, triceps pressdowns and leg extensions are not as metabolically demanding and therefore could conceivably benefit from shorter rest periods. Thus, you can increase metabolic stress and its potential hypertrophic benefits without negatively impacting volume load. At the end of your workout would be the best time to utilize the short-rest sets to ensure they don’t interfere with recovery of compound exercise performance.

Depending on the individual, regular athletes or gym enthusiasts may have a personal preference to lift light or heavy weights. Whichever way you prefer training, I’m sure you have heard contradictory claims on light or heavy loads where one may be superior over the other to enhance muscle growth. Although it’s been debated for quite some time, recent evidence has shed some light on the advantages of each style of training.

What Has the Research Shown Us?

A recent study with 30 resistance trained men, completed two gym sessions a week for a 12 week period training at either a 20%, 40% or 80% 1RM with volume equated.

What did the results show?

Resistance training with intensity ranging 20–80% 1RM are effective to increase strength and muscle hypertrophy. However, low intensity (20% 1RM) was suboptimal for maximizing muscle hypertrophy. Training at 40% 1RM produced equal muscle gains (when training close to failure) as training at 80% 1RM, therefore a wide spectrum of intensities, from 40–80% 1RM, are viable options to increase muscle mass.

It is feasible that employing combinations of these intensities may enhance hypertrophic results, as well as allow for better recovery by alleviating joint related stresses from continuous heavy-load training.

Take Home Points

Although both groups produced equal muscle hypertrophy there are differences in strength. If maximizing strength gains over the long-term training is a primary goal, it is necessary to employ higher training intensities.

More recent work shows different loads may activate different muscle fiber types whereby low loads target type 1 fibers and high loads target type 2 fibers. Although data may be conflicting on this topic it may be best practice, that to fully enhance muscle hypertrophy it is necessary to train at different intensities.

If you’re an experienced lifter or just a regular gym-goer you may have heard guys in the industry talking about using a mind-muscle connection to enhance muscle hypertrophy. It’s talked about in almost every sport, the power of the mind, so it’s of no surprise there is growing interest in the bodybuilding world about how best to use it. The real question is, is it just bro-science or is there evidence behind such techniques?

What is a Mind-Muscle Connection?

Firstly, it can be defined as the process of actively thinking about the target muscle during training and then feeling it work through the full range of motion. In theory, this strategy maximizes stimulation of the muscles you’re trying to target in a given exercise while reducing the involvement of “secondary” movers. This combination hypothetically should result in greater growth.

Is There Any Valid Evidence That It Works?

Up until recently there had been no long term study investigating a mind-muscle connection on the benefits of muscle growth. A recent study had 30 untrained subjects perform 4 sets of arm curls and leg extensions for 8 to 12 RM on 3 non-consecutive days per week, with sets carried out to muscular failure. Every rep of every set was supervised by research assistants. The mind-muscle group was instructed to “squeeze the muscle” on each rep while the external focus group was instructed to “get the weight up.” The exercise portion of the program lasted 8 weeks with a week taken for testing immediately before and immediately following the training period.

Why Untrained Subjects?

Simply due to the fact an untrained lifter is a blank slate and thus it could be said that they would be best to follow the prescribed attentional focus strategy.

The Results

After 8 weeks of consistent training, subjects who used a mind-muscle condition had almost double the muscle growth in the biceps brachii compared to those using an external focus (12.4% vs 6.9%, respectively). Alternatively, muscle growth for the quadriceps was similar between conditions. It could be argued that subjects had a hard time engaging a mind-muscle connection in the lower limb compared to the biceps.

Perhaps more experienced lifters would’ve been able to engage a better mind-muscle connection for the quads and maybe would have had better results. Research is lacking in these studies but this could be the start of some exciting research.